Have you ever wondered how to add iron to your baby's first foods (without using rice cereal), or what combinations of food you can mix together to make a high-iron meal? then keep reading.....
Why Iron is Important?
Iron is an essential dietary nutrient and is especially important in infants for brain development, and a healthy immune and circulatory system.
Full-term infants are born with a reserve supply of iron from placental transfer during pregnancy, they also receive iron from breast milk or formula to meet any additional iron needs. But at around 6 months of age, these iron reserves deplete and additional dietary sources of iron are required to meet a baby’s demanding growth requirements.
It is recommended that Iron foods should be included as a first food when starting solids.
3 High Iron Foods that you can try as a first food:
Chicken: Chicken is a haem source of iron, because of this the iron is more readily absorbed by the body. Chicken contains on average 1.3g of Iron per 100g.
Chickpeas: Chickpeas are a non-haem or plant-based source of iron. Plant-based sources of iron are better absorbed when served with vitamin C food.
Chickpeas contain 1.8g of Iron per 100g.
Hemp Seeds: Hemp seeds are a non-haem or plant-based source of iron, better absorbed with vitamin C. Hemp seeds contain around 9mg of Iron per 100g.
Pumpkin and Chicken puree
Ingredients:
-150g of pumpkin chopped with seeds and skin removed.
-100 g of chicken breast roughly chopped
-1 tablespoon of extra virgin olive oil
-1/2 cup of water
-Sprinkle dried basil leaves/mixed
Method:
Add the olive oil to a pan, then add in the pumpkin and chicken and saute for a few minutes until you get some colour on the chicken, then add in 1/2 a cup of water and a small sprinkle of dried basil, turn the heat on low and cover, gently simmer for 10-15 minutes until the pumpkin is soft and chicken is cooked. Then turn off the heat and let cool slightly, add all the cooked ingredients and any liquid from the pan into a blender and blitz to the desired consistency.
Keeps in the fridge for 3 days or freezer for 3 months.
Chickpea, Capsicum, and Coconut Puree.
Ingredients:
- 1/2 a cup of canned chickpeas, drained and rinsed
- 1/2 a large capsicum, chopped into small pieces (seeds removed)
- 1/4 of a teaspoon of cumin
- 1 teaspoon of extra virgin olive oil
-1/2 cup of light coconut milk (canned)
Method:
Add the olive oil to a pan with the chickpeas, capsicum, and cumin and gently cook for a few minutes, then add in the light coconut milk and water, cover and simmer on low heat for 10-15 minutes, until the capsicum has softened.
Once cooked, turn off the heat and let cool slightly, then add the ingredients and liquid from the pan to a blender and blitz until smooth or desired consistency.
Keeps in the fridge for 3 days or freezer for 3 months.
Apple, Hemp Seed, and Cinnamon puree
Ingredients:
- 1 x apple with skin and apple core removed
- 1 x tablespoon of hulled hemp seeds
- pinch of cinnamon
Method:
Cut the apple flesh into pieces and steam under soft. Add the apple with the hemp seeds and cinnamon to a blender and blitz until smooth or the desired consistency, you can add some of the cooking water to the mix if you need to.
A word on purees
Purees can be a great way to add iron to your baby's diet, but the time your baby stays on purees should actually be quite short, lumpy or thicker purees are needed to build skills for eating.
For more check out my starting solids guide on how to progress purees
x Anna
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